Try These 3 Pelvic Floor Exercises to Help with Holiday Stress

Is the hustle and bustle of the holiday season revving up your pelvic floor? In our previous blog, “Keep Your Pelvic Floor Jolly This Year”  we dove into some possible causes of pelvic floor dysfunction, particularly during the holiday season!

This year, we also want to provide you with 3 key exercises that can be used to combat the holiday stresses.

1) Diaphragmatic Breathing

Try Diaphragmatic Breathing for pelvic pain

The stress of the holiday season can send your central nervous system into a frenzy! When your body is in a sympathetic state (fight or flight), your muscles (including your pelvic floor muscles) tense up. Pelvic floor tension can place increased stress onto your bladder and throughout your pelvis. One way to calm our nervous system is through diaphragmatic breathing. Check out our blog by Katie Karn for tips on proper breathing!

These breathing techniques can also be utilized when completing the next two exercises!

2) Pelvic Rest Position

Pelvic Rest Pose for Pelvic Pain

Sometimes simply getting into certain postures or positions can put your body and pelvis in a relaxed state.  Elevating your lower extremities can decrease the pressure placed on your pelvic floor muscles from organs and other structures above, allowing your muscles to rest. A bed, ottoman, bolster, chair, or even additional pillows can assist with this.

Soften your inner thighs by allowing your hips to rotate outward and your feet to fall away from each other. Use towel rolls or pillows to help support the curves of your spine to achieve a greater state of rest.

3) Sphinx Pose

Try the Sphinx Pose

Yoga is a great practice for coordinating your body and breath. There are several yoga poses that are especially beneficial for reducing tension in your pelvic floor muscles, including the sphinx pose. Sphinx is especially beneficial to those with tension that extends into their abdomen.

There is a direct connection between your abdomen and pelvic floor, so eliminating tension from both regions is important.

If you find yourself doing these exercises and struggling to know whether you are doing them properly or if your pelvic floor is actually able to relax, seek out one of our pelvic health physical therapists!

We utilize biofeedback, rehabilitative ultrasound, and hands-on techniques to assist you in gaining awareness and control over your muscles and their functions!

Ready to start therapy? 

If you’re ready to start therapy to get your life back, contact us today and book your first session.

Written by:

Doctor of Physical Therapy, Women’s Health Certified Specialist

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